Top Bosu Ball Exercises to Strengthen Your Core: Low Plank Taps and More

If you’re looking to take your core workouts to the next level, Bosu ball exercises are a must-try! These versatile pieces of equipment add an element of instability, challenging your balance and engaging your core muscles even more. In this article, we’ll explore some of the top Bosu ball exercises to help you strengthen your core, including the fan-favorite exercise: low plank taps. Get ready to have a blast while getting fit!

Strengthen Your Core with Low Plank Taps

Low plank taps are a killer exercise that targets your entire core, including your abs, obliques, and lower back. Not only does this exercise help you achieve a stronger core, but it also improves your balance and stability. Let’s dive deeper into how to perform low plank taps for a stronger core.

To perform this exercise, start by placing your forearms on the Bosu ball, with your elbows directly under your shoulders. This position ensures that your upper body is properly aligned, allowing you to engage your core effectively. Take a moment to find your balance and get comfortable in this position.

Once you’re in a stable plank position, it’s time to bring in the fun! Begin by tapping one hand to the opposite shoulder, while keeping your hips as stable as possible. This movement engages not only your core but also your shoulders and arms. It requires focus and control to maintain stability in your hips while performing the taps.

Return your hand to the starting position and repeat with the opposite hand. As you alternate between tapping each shoulder, you’ll feel the burn as you engage your core and challenge your balance. This exercise is a great way to target multiple muscle groups simultaneously, making it an efficient and effective addition to your core workout routine.

How to Perform Low Plank Taps for a Stronger Core

1. Start by placing your forearms on the Bosu ball, with your elbows directly under your shoulders. This position ensures proper alignment and engages your upper body.

2. Engage your core and lift your hips, forming a straight line from your head to your feet. This position activates your entire core, including your abs, obliques, and lower back.

3. With control, tap one hand to the opposite shoulder, focusing on maintaining stability in your hips. This movement targets your shoulders, arms, and core, while challenging your balance and stability.

4. Return your hand to the starting position and repeat with the opposite hand. Aim for a slow and controlled movement, focusing on engaging your core throughout the exercise.

5. Aim for 3 sets of 10 reps on each side, gradually increasing the number of reps as you get stronger. Consistency is key when it comes to strengthening your core, so make sure to incorporate this exercise into your regular workout routine.

Remember to listen to your body and modify the exercise as needed. If you’re new to low plank taps, you can start by performing the exercise on a stable surface, such as the floor, before progressing to the Bosu ball. As you build strength and confidence, challenge yourself by adding variations, such as lifting one leg while performing the taps.

So, if you’re looking to strengthen your core, improve your balance, and challenge yourself in a fun and effective way, give low plank taps a try. Your core will thank you!

Burn Calories with Mountain Climbers

Looking for an exercise that gets your heart pumping and torches calories? Look no further than mountain climbers on the Bosu ball! This dynamic exercise targets your core, shoulders, and legs while providing a great cardiovascular workout.

To perform mountain climbers on the Bosu ball, start in a high plank position with your hands on the edges of the ball. Engage your core and drive one knee towards your chest, then quickly switch legs, mimicking a running motion. Continue this movement at a fast pace, keeping your core tight and your body in a straight line. Feel the adrenaline rush as you burn those calories!

Get Your Heart Pumping with Mountain Climbers

1. Start in a high plank position with your hands on the edges of the Bosu ball.

2. Engage your core and drive one knee towards your chest, then quickly switch legs.

3. Continue alternating legs at a fast pace, maintaining a strong plank position.

4. Aim for 3 sets of 30 seconds to 1 minute, increasing the duration as your stamina improves.

Sculpt Your Glutes with Single Leg Glute Bridge

Who doesn’t want a toned booty? The single leg glute bridge on the Bosu ball is here to help you achieve just that! This exercise targets your glutes while also engaging your core and stabilizer muscles.

To perform the single leg glute bridge, start by lying on your back with your feet flat on the Bosu ball. Lift one leg off the ground and begin to bridge your hips up, engaging your glutes. Slowly lower back down and repeat on the other leg. Feel the burn as you sculpt and strengthen your glutes!

Mastering the Single Leg Glute Bridge for Stronger Glutes

1. Begin by lying on your back with your feet flat on the Bosu ball.

2. Lift one leg off the ground, keeping it bent at a 90-degree angle.

3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.

4. Slowly lower back down and repeat on the other leg.

5. Aim for 3 sets of 12-15 reps on each leg, gradually increasing the resistance by adding weight as you get stronger.

Tone Your Abs with Sit Ups

Sit-ups are a classic exercise for targeting your abdominal muscles, and when done on the Bosu ball, they become even more challenging and effective! This exercise engages your entire core, including your upper and lower abs.

To perform sit-ups on the Bosu ball, sit on the ball with your feet flat on the ground and your knees bent. Engage your core and slowly lower your upper body back until your back touches the ball. Use your abs to lift yourself back up to the starting position. Feel the burn as you work towards those rock-hard abs!

The Right Way to Do Sit Ups for a Stronger Core

1. Sit on the Bosu ball with your feet flat on the ground and your knees bent.

2. Engage your core and slowly lower your upper body back until your back touches the ball.

3. Use your abs to lift yourself back up to the starting position, maintaining control throughout the movement.

4. Aim for 3 sets of 15-20 reps, gradually increasing the difficulty by adding weights or twists as you progress.

Boost Your Cardio with Plank Jacks

Looking for a fun and effective cardio exercise? Plank jacks on the Bosu ball will get your heart pumping while strengthening your core and shoulders. This exercise adds a dynamic element to the traditional plank, challenging your balance and coordination.

To perform plank jacks on the Bosu ball, start in a high plank position with your hands on the edges of the ball. Engage your core and jump your feet wide, then quickly jump them back together. Keep your core tight and maintain a strong plank position throughout the exercise. Feel the burn as you boost your cardiovascular endurance!

Plank Jacks: A Fun and Effective Cardio Exercise

1. Start in a high plank position with your hands on the edges of the Bosu ball.

2. Engage your core and jump your feet wide, maintaining a strong plank position.

3. Quickly jump your feet back together, engaging your core and glutes.

4. Aim for 3 sets of 30 seconds to 1 minute, increasing the duration as your fitness level improves.

Strengthen Your Side with Side Planks

When it comes to building core strength and stability, side planks are a go-to exercise. The Bosu ball adds an extra layer of challenge, making this exercise even more effective at targeting your obliques and deeper core muscles.

To perform side planks on the Bosu ball, start by lying on your side with your forearm on the ball and your feet stacked. Lift your hips up, forming a straight line from your head to your feet. Hold this position for as long as you can while maintaining good form. Feel the burn as you work your way to a stronger and more stable core!

Side Planks: Building Core Strength and Stability

1. Start by lying on your side with your forearm on the Bosu ball and your feet stacked.

2. Lift your hips up, forming a straight line from your head to your feet.

3. Engage your core and hold this position for as long as you can while maintaining proper form.

4. Repeat on the other side, aiming for 3 sets of 30 seconds to 1 minute on each side.

Build Upper Body Strength with Pushups

Pushups are a classic exercise for building upper body strength, and when performed on the Bosu ball, they become even more challenging as you engage your core and stabilizer muscles for balance.

To perform pushups on the Bosu ball, start in a high plank position with your hands on the edges of the ball. Engage your core and slowly lower your chest towards the ball, keeping your elbows close to your sides. Push yourself back up to the starting position, using your chest and triceps. Feel the burn as you work towards a stronger and more defined upper body!

Perfecting Your Pushup Form for Stronger Arms and Chest

1. Start in a high plank position with your hands on the edges of the Bosu ball.

2. Engage your core and slowly lower your chest towards the ball, keeping your elbows close to your sides.

3. Push yourself back up to the starting position, focusing on using your chest and triceps.

4. Aim for 3 sets of 10-12 reps, gradually increasing the difficulty by elevating your feet or adding weight as you progress.

Activate Your Glutes with Glute Bridges

Last but not least, glute bridges on the Bosu ball are a fantastic exercise for activating and strengthening your glute muscles. This exercise also engages your core and hamstrings, making it a full-body burner!

To perform glute bridges on the Bosu ball, start by lying on your back with your feet flat on the ball. Engage your core and drive your hips up, keeping your glutes squeezed. Slowly lower back down and repeat. Feel the burn as you activate those glutes and work towards a firm and lifted booty!

Glute Bridges: Activating and Strengthening Your Glute Muscles

1. Begin by lying on your back with your feet flat on the Bosu ball.

2. Engage your core and drive your hips up, squeezing your glutes at the top.

3. Slowly lower back down and repeat, focusing on maintaining control and good form.

4. Aim for 3 sets of 12-15 reps, gradually increasing the difficulty by adding a resistance band or weight across your hips.

Now that you know the top Bosu ball exercises to strengthen your core, it’s time to start incorporating them into your workouts. Remember to listen to your body and start with the appropriate level of difficulty. As you get stronger and more comfortable, don’t be afraid to challenge yourself and push your limits. Have fun and enjoy the process of strengthening your core with these fun and effective Bosu ball exercises!